Option 1: MPCF Board WOD “Helen” Run 400m 21 Kettlebell Swings (53/35) 12 Pull-ups 3 rounds for time Compare to Wednesday, 13 June 2012 Option 2: “Mr. Joshua” Run 400m 30 Glute-ham Sit-ups 15 Deadlifts (250/165) 5 rounds for time Compare to Monday, 12 April 2010 Option 3: 2014...Read More
Strength WOD: Front Squats 3-3-3-3-3 @ 75% 1RM For Quality (20 minute cap) Conditioning WOD: “Walk it out” 5 Power Cleans 10m Front Rack Walking Lunges 5 Power Cleans 10m Front Rack Walking Lunges 10 Toes-2-Bar 300m run 3 rounds for time Weights: Rx: (135/93) 55+ Rx: (115/73) Post...Read More
2011 Flashbacks 2011 CrossFit Games WOD Events 8, 9, and 10 “The End 3” 20 Calories Row 30 Wall-Ball Shots (20/14) @ (10/9′) 20 Toes-to-Bar 30 Box Jumps (24/20) 20 Sumo-Deadlift High-Pull (110/75) 30 Burpees 20 Shoulder to Overhead (135/95) For Time Post reps from each part and time to comments Compare...Read More
Option 1: “Monday Madness” 10 Wall-Climbs 10 Strict Pull-ups 20 Burpees* 20 Box Overs (24/20″)* 30 meters of Gorilla Run 30 Slammers (12/8) 40 Double Under 2 rounds for time *Combining of the Burpees and Box Overs is authorized Option 2: CrossFit Games Open WOD 14.2 For as long as possible:...Read More
Click here to register for the 2014 CrossFit Games Click here to register for the 2014 Judges course Last day to register!! Option 1: Row 200m 20 Box Overs (24/20″) 10 Toes-2-Bar 5 Handstand Push-ups 3 rounds for time Option 2: A repeat WOD from 2011, WOD 11.1 CrossFit Games Open WOD 14.1 Complete as...Read More
Click here to register for the the 2014 CrossFit Games Click here to register for the 2014 Judges course “1-2-3 Not it” 25 Pull-ups 25 Hand-release Push-ups 25 Calories rowed 50 Deadlifts (135/93) 50 Box Jumps (24/20″) 25 Calories Rowed 25 Hand-release Push-ups 25 Pull-ups For Time Post time to commentsRead More
Click here to register for the the 2014 CrossFit Games Click here to register for the 2014 Judges course Complete as many rounds as possible in 10 minutes of: 5 Power Cleans (135/93) 10 Handstand Push-ups 20 Slammers (12/8) …Rest 10 minutes Complete as many rounds as possible in 10 minutes of: 3 Muscle-ups 6...Read More